01 / Labor
Easier labor & delivery
Stronger muscles and stamina help your body do the work of birth more efficiently.
Prenatal & Postnatal CoachingNYC's premier
NYC's premier
prenatal & postnatal
strength coaching.
Expert 1-on-1 coaching for pre- and postnatal individuals — safe, progressive, and transformative at every stage. Train strong through every trimester and come back stronger after.
- Location
- Upper East Side
- Format
- 1-on-1 & Small Group
- Risk
- Free Consult
Strong births.
Strong recovery.
Strong people.
Trimester-Specific ProgrammingPelvic-Floor AwarePostpartum ReturnPre-Pregnancy StrengthUpper East Side Studio
01 — The Benefits
Why strength training matters in pregnancy.
Pregnancy isn't a reason to back off — it's a reason to train smarter. Here's what the right program does for your body and your birth.
02 / Recovery
Faster postpartum recovery
Smart prenatal training shortens the road back to feeling like yourself again.
03 / Mind
Mood & energy boost
Consistent training is one of the most reliable tools for energy, sleep, and mood.
04 / Body
Supports healthy weight gain
Stay on a healthy trajectory while protecting your joints, posture, and pelvic floor.
02 — How We Coach
Safe. Progressive.
Customized to you.
Our coaches work with you trimester by trimester, adjusting load, range, and intensity to keep you strong without putting your body in compromising positions.
- One-on-one and small group sessions on the Upper East Side
- Programmed by coaches with prenatal & postnatal training experience
- Modifications dialed in for every trimester & postpartum return
- Pelvic floor, core, and posture-aware programming throughout
03 — Real Results
Real people. Real results.
One of the best things I did for myself.
Training at TS during my pregnancy was transformative. The trainers struck the perfect balance — encouraging me to stay strong and consistent while always offering modifications that made me feel safe and supported at every stage.
I couldn't believe how strong I felt while growing a human.
My recovery was so much better than after my first pregnancy. No back pain, no mommy thumb, and less fatigue. I can attribute that to training with TS Fitness.
I felt so confident and strong.
I felt like I was getting myself ready for an event where I could be tested. I felt so ready when the time came. TS Fitness was there to help me on my fitness journey every step of the way.
They really cared.
They made me feel at ease because of the customization they provided and the high level of service. I felt comfortable all the way into my last trimester. They also helped me get back on track once I was cleared to exercise.
Individual results vary. Testimonials reflect real client experiences and are not a guarantee of outcomes.
Questions
Common questions, answered.
Is strength training safe during pregnancy?
Yes — when programmed properly. We adjust load, range, and intensity trimester by trimester, with pelvic-floor, core, and posture-aware programming throughout. Always get clearance from your OB before starting.
When can I start postpartum training?
Once you're cleared by your provider (typically 6+ weeks postpartum). We start with foundational core and pelvic-floor reconnection before progressing back to full strength work.
What if I've never lifted weights before?
Most of our prenatal clients are new to structured strength training. Every program starts with assessment and foundational movement — no experience required.
Do I need to be a TS Fitness member already?
No. The free consult is open to everyone. We'll walk through your goals, history, and trimester before recommending the right format.
Ready when you are
Train strong through every stage.
Book a free consultation. We'll talk about where you are, what your body needs, and how we'll build a plan that grows with you.
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